Running (road) 1:00:01 10.74 km (5:35 / km) ahr:160 max:185 shoes: Kara (Roadclaw 275 V2)
Progression run along the river, 20-20-20. Definitely a bigger jump from the first to the second than second to third but I definitely progressed in pace. Good workout, and the nice weather today made it more fun.
Rowing (paddling) 30:00 
Lukas and I joined one of his buddies and his mom for a kayak outing on the Charles. Lukas and I used a double kayak while the other two were in a single. I think the double worked well for us, since he seemed 100% comfortable sitting there by himself and mostly kept wild movements to a minimum. Not a lot of hard paddling for me (we were out for an hour) but I will probably feel it tomorrow. Really beautiful evening to be out, not at all hot and the sun was already behind buildings.
Running tempo (road) 46:34 7.64 km (6:06 / km) ahr:153 max:182 shoes: Kara (Roadclaw 275 V2)
Sticky out. At least it wasn't too hot.
15' warmup 12' tempo get back home easy
I was feeling hungry and low energy when I started, and seeing a very sweaty Keegan finishing his run just as I was getting ready to go didn't really inspire me to tackle the soupiness. Felt pretty slow and blah during the warmup so I was surprised that I was able to do any kind of speedier running at all. Felt pretty hard (this wasn't "one hour pace" tempo...) but definitely good to get in something at this effort level.
In annoying ailments news, the spot where I was hit last week by the pitching machine ball has seen basically no improvement. There's not much flesh there so there hasn't been much swelling or discoloration, but it still hurts a lot to touch and a little while running. I don't sit there poking my leg but Lukas has a freaky ability to do things like step on my leg at just that spot. I guess the bone has an ouchie and it might take a month or two to feel all better. :-(
[random bird conversation] .... Lukas: "Last time, orienteering, when the bird pecked you." Me: "Oh, that wasn't birds, it was wasps. They're kind of like bees and they stung me." Lukas: "Why?" Me: "I think I ran through their nest and they got mad and stung me." Lukas: "Next time don't do that."
Took my mom to Treetop Adventures in Canton as a late birthday present (her request!). They have "trails" of various difficulties, all involving a series of elements to traverse between trees and usually a couple of ziplines.
We did two of the easiest ones (yellow) and then one the next level up (green), at which point my mom was pretty satisfied and we were almost out of time (you get three hours on your ticket). I went through another green one on my own and realized that a lot of my energy on the previous ones had been used on coaxing and waiting and sometimes tweezling my mom's caribiners. She wants to go back with the rest of the fam, so maybe I will have to create a new category and start logging it!